What is the most common reason runners get injured?
Diet
Overtraining
Running Shoes
Lifting Weights
Before we get to the answer, I want to take you back to my high school days in cross country.
During the summer, some of the cross country team would meet up to plan the workout for the day. Sometimes it consisted of running on the track while other times we would run along different trails or hills around the school and in nearby neighborhoods.
Not all of the team was as dedicated to these summer trainings as others, while many relaxed at home or hung out at the beach.
By the start of the season, our team comprised a wide range of experience and skill. At one end of the spectrum you had beginners who had never run before, all the way to a select group who were planning to hopefully make varsity.
At practice, we would split into different running groups based on running distance or skill level (ie. junior varsity, varsity).
I began to notice a pattern when it came to injuries at the start of the season. Those who neglected summer training were the ones most often getting injured with the back-to-school expectations.
Going back to the poll, the answer was…..drum roll please…..OVERTRAINING!
Overtraining is something very common in youth athletes, but we see this also on a professional level such as in the NFL, NBA, MLB, and many other professional organizations.
In Running injuries: a review of the epidemiological literature, Van Mechelen et al concluded “up to 75% of all running injuries are the result of overtraining.”
As a coach, trainer, healthcare practitioner or parent, are there signs/symptoms we can monitor throughout the season for potential overtraining?
Yes there is a way. Kreher MD and Schwartz MD created a practical guide titled Overtraining Syndrome, and their table below is an example of symptoms that athletes may experience.
What are two ways to prevent overtraining for athletes?
1. Sleep
Studies have shown suboptimal sleep can impair athletic performance. Specifically, “individuals who reported ≤7 h of sleep per night were found to have increased rates of injury” Interestingly, these athletes who were lacking adequate sleep were “1.7 times more likely to have had an injury compared with athletes who slept for ≥8 hours” which was statistically significant. This may explain why you hear parents, teachers and coaches telling students to strive for 8 hours of sleep per night. Sleep is a valuable time our body and brain uses to recover and repair.
Tip: Try to keep a log of your sleep cycle on a weekly basis to see if you’re averaging >8 hours of sleep per night. There’s an app (or several) for that!
2. Training program
No matter the sport, every athlete should follow a methodical strength training program. Programs will vary by athlete and sport, but consulting a physical therapist, personal trainer, or strength & conditioning coach can be a useful resource in helping you develop a plan that is tailored to your goals.
Some of the health benefits that have been discovered with resistance training are “improvements in cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, insulin sensitivity in youth who are overweight, increased resistance to injury, and mental health.” With respect to injury prevention, this makes sense because as we strengthening our musculoskeletal system, our body will develop a greater capacity for handling loads and forces, which in turn will lessen the chances of injury.
To conclude, athletes want to be able to compete and enjoy participation in sports. By following a tailored strength training program and getting adequate sleep, athletes can maintain good performance and reduce likelihood of injury. Seek a medical provider if you’re experiencing signs or symptoms of overtraining.
Thanks for reading, stay tuned for more!
-Nick Boles
Sources:
van Mechelen W. Running injuries: a review of the epidemiological literature. Sports Med. 1992;4:320
Milewski MD, Skaggs DL, Bishop GA, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J. Pediatr. Orthop. 2014; 34:129–33.
Paul R. Stricker, Avery D. Faigenbaum, Teri M. McCambridge, COUNCIL ON SPORTS MEDICINE AND FITNESS, Cynthia R. LaBella, M. Alison Brooks, Greg Canty, Alex B. Diamond, William Hennrikus, Kelsey Logan, Kody Moffatt, Blaise A. Nemeth, K. Brooke Pengel, Andrew R. Peterson; Resistance Training for Children and Adolescents. PediatricsJune 2020; 145 (6): e20201011. 10.1542/peds.2020-1011
Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide. Sports Health. 2012 Mar;4(2):128-38. doi: 10.1177/1941738111434406. PMID: 23016079; PMCID: PMC3435910.
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